WRESTLING WEIGHT TRAINING program
West Ottawa has a great tradition of creating powerful athletes, and that is a direct result of a great lifting program. This wrestling lift program is tailored to not only be done by any wrestler, but in our every own gym. With mostly free weights and higher reps, this workout will help any Panther get stronger in the off season.
Have any questions about the lifts? Click on the exercise to view a short video that will demonstrate the movement. Or contact us at westottawawrestling@gmail.com. It is important to not only track your progress each time you lift, but also note your potential failures. Your goal should be what is on the sheet. If you do not complete the circuit in time, please make note of it, and encourage yourself (and your partner) to lift with more intensity. If you finish early, please do more exercises that pertain to the body parts we are working that particular day. This program was put together by alum Dr. Karl "Kasey" Nadolsky. Who can find more information about him at his website, Docs Who Lift. |
West Ottawa Wrestling Lift Program
DAY ONE LEGS AND BACK FOCUS
3x20 Walking Lunges
3x12 Deadlift
3x10 Low Row
3X10 T-Bar Row
1x20 Dumbbell Curl (Drop Set)
4x10 Incline Dumbbell Press (Super Set One)
4x10 Dumbbell Lateral Raises (Super Set One)
1xRM Around the World
DAY TWO CHEST AND SHOULDERS
4x10 Barbell Bench Press
4x10 Dumbbell Incline Press* (Super Set Two)
4x10 EZ Bar Upright Rows (Super Set Two)
4x10 Dumbbell Rows
3x10 Skull Crusher (Super Set Three)
3x10 Dumbbell Curl (Super Set Three)
1x Lap Farmer Walk
4x15 Box Jumps
DAY THREE LEGS AND BACK FOCUS
4x15 Squats
4x10 Deadlift (Super Set Four)
4x10 Seated Row (Super Set Four)
3x8 High Rows (Super Set Five)
3xRM Pull-Ups (Super Set Five)
4x10 Overhead DB Press
1xRM Jordan Burroughs
DAY ONE LEGS AND BACK FOCUS
3x20 Walking Lunges
3x12 Deadlift
3x10 Low Row
3X10 T-Bar Row
1x20 Dumbbell Curl (Drop Set)
4x10 Incline Dumbbell Press (Super Set One)
4x10 Dumbbell Lateral Raises (Super Set One)
1xRM Around the World
DAY TWO CHEST AND SHOULDERS
4x10 Barbell Bench Press
4x10 Dumbbell Incline Press* (Super Set Two)
4x10 EZ Bar Upright Rows (Super Set Two)
4x10 Dumbbell Rows
3x10 Skull Crusher (Super Set Three)
3x10 Dumbbell Curl (Super Set Three)
1x Lap Farmer Walk
4x15 Box Jumps
DAY THREE LEGS AND BACK FOCUS
4x15 Squats
4x10 Deadlift (Super Set Four)
4x10 Seated Row (Super Set Four)
3x8 High Rows (Super Set Five)
3xRM Pull-Ups (Super Set Five)
4x10 Overhead DB Press
1xRM Jordan Burroughs
RM= Repetition Max
Super Set
Warm-up is critical and should include combination of dynamic movements/stretching, perhaps drilling +/- live wrestling. Static stretching at completion of workout
*weight should be adjusted to using heaviest able to get repetition goal. Once goal is met consistently, increase weight the next time (“progressive overload”).
^Time between sets should be around 2 minutes but minimal between sets which are “super-sets”
Super Set
Warm-up is critical and should include combination of dynamic movements/stretching, perhaps drilling +/- live wrestling. Static stretching at completion of workout
*weight should be adjusted to using heaviest able to get repetition goal. Once goal is met consistently, increase weight the next time (“progressive overload”).
^Time between sets should be around 2 minutes but minimal between sets which are “super-sets”
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